Posts tagged 2018week35
SATURDAY 9.8.18

For Time

Run 800 Meters
Then
4 Rounds
10 Hang Power Snatch
20 Wall Balls
Then
Run 800 Meters

RX Men: 75# Bar, 20#ish Ball
RX Women: 55# Bar, 13-15# Ball

RX +: 15 Hang Power Snatch + 30 Wall Balls

Score: Total Time

Goal: Under 20 Min

**Goals are not CAPS.  Just an idea of how long we designed the workout to take so you can scale appropriately.

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WODMIranda Alcaraz2018week35
FRIDAY 9.7.18

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

9 Burpees
9 Box Jumps
9 Pull Ups

No RX +!  Just do MORE!!

(See Program C for Muscle Up Option)

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-10 Rounds +

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WODMIranda Alcaraz2018week35
THURSDAY 9.6.18

Every Minute on the Minute for 10 Minutes

3 Thrusters
Max Reps Clean and Jerk

So every minute you do 3 Thrusters and then as many reps of Clean and Jerks for the rest of the minute.

Score is total Clean and Jerk reps ONLY!

RX Men: 95#
RX Women: 65#

RX+ Men: 115# +
RX+ Women: 75# +

Goal: Get at least 4 -5 clean and jerks per minute!

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WODMIranda Alcaraz2018week35
WEDNESDAY 9.5.18

8 Rounds
30 Double Unders
8 DB Step Up Overs
10 Toes to Bar/V-Ups

RX Men: 40# DBs (V-Ups allowed as RX)
RX Women: 25# DBs (V-Ups allowed as RX)

RX+ Men: 40 Double unders, 50# DBs, Must be Toes to Bar
RX+ Women: 40 Double Unders, 35# DBs, Must be Toes to Bar

Box Height:

22-24" for Men
18-20" for Women

Score: Total Time

Goal:  Under 20 Min

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WODMIranda Alcaraz2018week35
TUESDAY 9.4.18

For Max Reps of Devil Press:

5 Rounds

Each Round is on a 3 Min Clock:

Run 400 Meters
Max Reps Devil Press in Remaining Time

No Rest between rounds.  When the clock hits 3:00 you run again.  Same at 6:00, 9:00 and 12:00.

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

RX + Option: Weight vest - DO NOT choose the heavier weight AND wear a weight vest.  Do one or the other!

Score: Total number of Devil Press Reps combined at the end.

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WODMIranda Alcaraz2018week35
MONDAY SHIFT 9.3.18

Metcon (AMRAP - Reps)

9 Min AMRAP
(As Many Reps as Possible in 9 Min)

2 Goblet Squats
2 Ring Rows (or TRX Rows)
4 Goblet Squats
4 Rows
6 Goblet Squats
6 Rows
8 Goblet Squats
8 Rows...

Get as far as you can in 8 min.

See below for other sub options.

Idea weight for Men: 30-50#
Idea weight for Women: 12-25#

Score: Total reps added up at the end.

Goal: get through the 10s or more!

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WODMIranda Alcaraz2018week35
MONDAY 9.3.18

9 Min AMRAP
(As Reps as Possible in 9 Min)
2 Squat Cleans
2 Pull Ups
4 Squat Cleans
4 Pull Ups
6 Squat Cleans
6 Pull Ups
8 Squat Cleans
8 Pull Ups

Keep going up by 2s until the time runs out!

RX Men: 95#
RX Women: 65#

RX + Men: 115#
RX + Women: 75#

Score: Total reps added up at the end!

Goal: Get through the 12s at least!

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WODMIranda Alcaraz2018week35
FRIDAY SHIFT 8.31.18

This workout was originally posted on 08/08/2018!  This is your chance to see if you have improved and also earn a point if you are part of the Challenge!

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

Score: Total number of completed rounds + any additional reps.

Goal: 5 Rounds +

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FRIDAY 8.31.18

This workout was originally posted on 08/08/2018!  Getting a better score is worth a point for the Miranda vs Julian Challenge but is great for ANYONE to see if they've done enough work to improve!

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

RX + Men: 115#+
RX + Women: 75# +

Box Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 15 Min

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THURSDAY 8.30.18

We did this workout earlier this month and we are re-testing to see if you can improve on your time!  This is for a Julian vs Miranda Challenge Point, but also a great test for ANYONE!  See if you have done enough work this month to improve!

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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WEDNESDAY 8.29.18

Every Minute on the Minute for as long as you can last

5 Lateral Burpees over the Bar
1 Power Cléan

On minute 2 you do:

5 Lateral Burpees over the Bar
2 Power Cleans...

Every minute you will start with the 5 Lateral Burpees over the bar and add 1 rep on the power cleans.

RX Men: 115#
RX Women: 75#

RX + Men: 135#
RX + Women: 95#

Score:  Total COMPLETED minutes (minutes where you accomplish all of the work) + any additional reps into the next minute.

Goal: 8 Rounds +

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TUESDAY 8.28.18

For Total Time
40 Weighted Sit Ups
Then 8 Rounds
8 DB Push Press
8 Weighted Step Ups Right
8 Weighted Step Ups Left
Then
40 Weighted Sit Ups

RX Men: 20-25# ish Sit Up / 40# DBs
RX Women: 12-15# ish Sit Up / 25# DBs

RX + Men: 20-25#ish Sit Up / 50# DBs
RX + Women: 12-15#ish Sit Up / 35# DBs

Step Up Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 20 Min

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MONDAY 8.27.18

10 Rounds

6 Push Up + Renegade Row
12 Back Squats

RX Men: 40# Dumbbells / 115# Back Squat
RX Women: 25# Dumbbells / 75# Back Squat

RX + Men: 50# Dumbbells / 135# + Back Squats
RX + Women: 35# Dumbbells / 95# + Back Squats

Score: Total Time

Goal: Under 25 Min

Cut off: 25 Min

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SATURDAY 8.25.18

4 Rounds

Each Round is a 3 Min AMRAP

Each AMRAP is

3 Min Max Reps:
6  Hang Clean and Jerks
6 Lateral Burpees Over your Dumbbells

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115# +
RX + Women: 75# +

Score: Total REPS at the end of all 4 AMRAPS

Goal: 150+ Reps or More! Can you get over 200??

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